If you’re reading this, you’re likely feeling a little under the weather—or at least, you know you will be soon. Be it a lingering tiredness, a tickle in the back of your throat, or a nose that resembles an open tap, sick season is officially upon us.
Outside of stocking up on zinc-rich foods (an essential mineral for healthy immune function) and getting enough sleep, there are a couple of other expert-approved ways to ward off the winter lurgy. Here, three nutritionists share their best advice for staying well, from smart supplements to fortified gut health.
1. Prioritize antioxidants
“Some nutrients support the optimal functioning of immune cells, like vitamin C,” says W-Wellness nutritional therapist Maz Packham. “It’s a powerful antioxidant that’s needed for our white blood cells to defend the body against infection.”
Her suggested sources of vitamin C include:
- Kiwis
- Citrus fruits like lemons and limes
- Berries
- Peppers
2. Think color
When in doubt, add in as much (natural) color as possible to your daily diet. Fruits, vegetables, and plants like red cabbage, pumpkin, and squash are rich in immune-supporting nutrients like vitamin C, beta carotene, and zinc, says nutritionist and functional medicine practitioner Farzanah Nasser.
She likes to mix things up by incorporating pumpkin into delicious loaves of bread, adding root vegetables to soups made with bone broth and taking advantage of the antiviral nature of matcha.
3. Stock up on vitamin D
Low levels of vitamin D are linked to increased susceptibility to infection, along with low mood and fatigue, Packham describes. “Include oily fish and eggs in your diet and consider supplementing with a vitamin D supplement,” she advises. Because of winter’s limited sunlight and the fact that we get very small amounts through our diet, a good quality supplement can be an efficient way to boost levels.
4. Focus on fiber
For top marks, aim to eat 30g of fiber per day. “Fiber helps nourish our gut microbiome, which trains our immune cells and keeps us healthy,” Nasser explains. “Up to 80% of the immune system lives in the gut—including more fiber is a really simple way to look after your immunity.”
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